Currently, high cholesterol conditions have become a very common health problem. Many adults who are in middle age are exposed to high cholesterol. This happens because of unhealthy lifestyle choices. Consumption of various foods that contain high saturated fat and lack of exercise are the common problems.
However, along with the growing number of deaths due to the causes of obesity, heart disease, diabetes and cancer due to high cholesterol, it also raises awareness about health. There are many people who want to lower cholesterol naturally, even very traditional. Here’s a traditional and very easy step to decrease cholesterol.
- Eat Garlic
Garlic is usually used as a spice that can make a delicious dish. Usually, garlic sautéed or cooked as a natural flavoring food. But now you can try to lower cholesterol by eating a few cloves of garlic every day.
However, you should be careful if not used to eating garlic. This is because garlic will feel very hot on your tongue and teeth if you eat it without cooking process. It is better if garlic is boiled or baked first to remove the heat effect.
Garlic contains glucosinates that can work to reduce bad cholesterol and increase healthy cholesterol levels.
In addition, garlic will relieve various symptoms associated with high cholesterol such as plaque in the arteries, narrowing of blood vessels, high blood pressure, the infection caused by bad cholesterol and blood clotting risk.
How to: You can eat only 3 to 4 cloves of garlic every day. Then drink enough water to prevent the danger of dehydration.
- Red Onions and Honey
Red onion is a type of tuber group like garlic. The flavor of red onion is very fragrant and often causes poignant eyes. Onion is also a flavoring aroma of cuisine because it will enhance the taste of cuisine.
Onion has been proven by several herbal health experts in China and Hongkong. Onions contain flavonoids that will reduce LDL and increase good cholesterol. In addition, according to research onion contains quercetin which will increase good cholesterol.
How to: To get flavonoid and quercetin in onion, use red onion into the fresh salad, then mix as spices by boiling and sautés onion with the small fire. This will help maintain levels of flavonoids and quercetin.
- Drink Orange Juice
Orange juice made from all types of oranges will help lower cholesterol. In ancient times orange juice into a traditional drink that can help maintain health. Each orange juice contains nutrients that will fight cholesterol like flavonoids, vitamin C, and folate.
In addition, the content of phytosterol in orange juice will lower LDL by 12%. However, orange juice should be consumed without added sugar or replace sugar with honey. Avoid factory-made orange juice containing preservatives.
How to: Drink orange juice as much as three cups every day. In the morning should drink juice before breakfast. Drink orange juice before meals and not after meals.
- Breakfast with Oatmeal
For people with high cholesterol, then replace a heavy breakfast with a bowl of oatmeal is a must. Oatmeal is a type of the natural food from wheat crops. Oatmeal contains soluble fiber in liquid and beta glucan. Both of these ingredients will effectively lower fat and cholesterol in the body.
How to: Cook three or four tablespoons of oatmeal with warm water until it becomes porridge. To enhance the taste, add sliced bananas, strawberries or various types of nuts such as almonds and walnuts.
- Coriander Water Boiled
Coriander is a spice that can enhance the flavor and aroma of each dish. Coriander has a very strong aroma. Natural ingredients in cilantro can increase good cholesterol by beating excessive LDL in the body. In addition, coriander can help the process of absorption of sugar in the body so as to reduce the risk of diabetes.
How to:
- Cook 2 spoon of coriander with 1 cup of water to boil.
- Strain and cool the water then drink in the morning and evening.
- You can add honey or milk to enhance the taste.
- Consumption of VCO (Virgin Coconut Oil)
Virgin Coconut Oil is a pure coconut oil that is processed in a modern way. Oil is obtained by extracting pure extract from coconut. This oil is different from the type of coconut oil that is often used as a traditional oil for cooking.
Good quality VCOs have marks like strong coconut scent, and colorless. The content of lauric acid in the VCO is believed to increase HDL or good cholesterol. Even VCO is a natural remedy as a way of treating ulcers.
How to: Add a few spoons of organic VCO oil in a salad or a variety of your dishes. You can also drink 1 or 2 teaspoons of VCO every morning.
- Drink Salmon Fish Oil
Salmon oil supplements are a good cholesterol traditional medicine to lower cholesterol. Oil that is processed from the salmon material can reduce the risk of heart disease, diabetes and memory disorders such as dementia.
The content of omega 3 fatty acids in salmon oil will increase good cholesterol in the body. In addition, omega 3 fatty acids can also reduce high sugar levels for obese people. The salmon itself is one of the healthy foods to lose weight.
How to: Drink salmon oil supplements every day. Choose the type of salmon oil that is natural and really healthy. Read the ingredients on the salmon oil label.
- Drink Apple Cider Vinegar
Apple cider vinegar is a natural remedy to overcome various diseases. This medicine is very good for lowering cholesterol because it contains high acid levels. But for patients with ulcer disease, should be the consumption of apple cider vinegar in limited quantities.
Apple cider vinegar contains natural ingredients like flavonoids that will fight cholesterol and triglycerides in your body. Apple cider vinegar is good to be consumed with pure apple ingredients and no other ingredients.
How to:
- Drink one teaspoon of apple cider vinegar with a glass of warm water. To get effective results then drink for 30-40 days every day.
- If you do not like the taste of pure apple cider vinegar then drink 1 teaspoon of apple cider vinegar with a mixture of orange juice or apple juice.
- Drink Black Tea
Black tea is very good for lowering cholesterol. Even a study proves that black tea can prevent cancer naturally. Research conducted by the United States Department of Agriculture shows that if a person consumes five cups of black tea in a week can lower cholesterol by 10%.
However, the consumption of black tea should also be balanced with a healthy diet such as low-fat foods, low cholesterol foods, and low-sugar foods. The study also proves that consumption of black tea may reduce the risk of coronary heart disease.
How to: Drink black tea every morning or evening without added sugar. Watch over the balance of nutritional intake while performing this treatment.
- Eat Gooseberry Fruits
Gooseberry fruit is a very famous fruit in the region of Europe, Southeast Asia, and West Africa. This fruit contains nutrients such as potassium which can help improve blood circulation in the body, a very good fiber to improve digestion and as a way to overcome constipation.
In addition, gooseberry fruit contains corilagin which can prevent the buildup of cholesterol and plaque in the arteries. Therefore, the effect is also very good to prevent heart disease and overcome the problem of blood circulation in the body.
How to: Consume natural fruit extract of gooseberry for a full month to lower cholesterol. You can consume gooseberry extract in powder form made in a way like making milk drinks from milk powder.
- Drink Chocolate Brown Powder
Chocolate is usually much avoided by people who have high cholesterol levels. But it turns out that dark chocolate is very good for lowering cholesterol. Dark chocolate contains flavonoids that will fight cholesterol and lower blood sugar levels.
According to research conducted by medical experts in the United States, dark chocolate can increase HDL levels in the body up to 24%. This effect occurs when the natural antioxidant substances of chocolate will bind to LDL and prevent the occurrence of blood clots in the arteries.
How to: Drink black chocolate powder every day without added sugar or milk. Chocolate that has been mixed with milk is less effective to lower cholesterol because it already contains fat.
- Use Olive Oil
Olive oil is the secret of beauty and longevity for people in Korea, Japan, and Europe. Olive oil is produced from the fruits and leaves of the olive tree. These ingredients contain trans monoenoic fatty acids that can lower bad cholesterol levels.
Amazingly, by consuming olive oil on a regular basis can reduce fat accumulation in the stomach. This will help your body become healthier and shape the body become more ideal. Of course, the consumption of olive oil should be accompanied by healthy diet tips such as low-fat diet.
How to: Use olive oil to mix salad, stir-fry seasoning, cooking chicken or fish by baking. So, do not hesitate to replace vegetable oil with olive oil.
- Consumption of Artichoke Leaf Extract
Vegetable artichokes are an excellent type of vegetable to lower cholesterol. Although this vegetable is not the kind of vegetables that are easily found in Indonesia. The part of the artichoke is very useful to lower cholesterol is artichoke leaf extract.
The above material contains compounds such as cynarin which will increase the amount of bile in your liver. Then the effect will increase cholesterol expenditure from within the body, prevent the buildup of cholesterol in the arteries and make cholesterol levels in the blood dropped dramatically. In addition, artichoke vegetables also include good foods for gallstones and burn bad fats in the body.
How to: Insert artichoke leaf material that has been formed into an extract or powder in all types of your cooking.
- Consume Healthy Beans
Different types of nuts are very good for the body and can help lower cholesterol in the body. Various types of nuts contain fiber and sterols that will improve the digestion and cholesterol in the body. Types of nuts that you can consume regularly are like walnuts, almonds, pecan, pistachios, and pinto beans.
Consumption of a handful of various nuts on a daily basis can help lower cholesterol naturally and maintain the digestive process. According to research conducted in Arizona, proven if all types of nuts can help remove bad cholesterol and turn it into healthy cholesterol.
- Eat Spinach Soup
Spinach is known as green vegetables that can increase body energy. Spinach is known to contain high iron which will encourage the production of red blood cells in the body. In addition, the nutrients found in spinach are excellent lutein to prevent macular degeneration disease.
Another benefit of lutein can also help in absorb plaque and cholesterol that accumulate in the arteries. So, lutein in spinach will also lower cholesterol and prevent heart disease.
How to: Vegetable consumption of spinach soup with a mixture of carrots every day can reduce high cholesterol. However, for people with uric acid should avoid excessive consumption of spinach. In addition, try to choose the type of organic spinach that does not contain pesticides.
- Use Soybean Oil and Corn Oil
Soybean oil and corn oil are not too commonly used as cooking oil. Soybean oil and corn oil are very good for lowering cholesterol because it contains high levels of phytosterols.
Phytosterols compound will lower cholesterol in a very natural way and cause no side effects. The content of these compounds can actually be found in various types of vegetables and fruits.
How to: Use soybean oil and corn oil for mixed vegetables and for cooking.
- Use Non-Trans-Fat Margarine
If you cook or stir-fry seasonings, then use margarine that does not contain trans-fat. Margarine contains a very good compound to lower cholesterol like sterols.
This compound will work to absorb bad cholesterol into good cholesterol. It can also help reduce cholesterol in arteries by up to 4%. So, from now on do not hesitate to choose any type of margarine that does not contain trans-fat.
- Avocado Consumption Every Day
Avocado is very good to prevent various types of diseases caused by high cholesterol. Avocado is one type of fruit that contains healthy fats and can lower levels of LDL in the body compared with other fruit types. Natural content such as beta-sitosterol in avocado is a type of vegetable fat that will lower cholesterol.
Although avocados contain high calories and fat, consuming avocado in a healthy way will lower cholesterol. This way is good to avoid the effects of avocado as a fruit that is harmful to the diet.
How to: Do not mix avocado with milk, sugar or chocolate to lower cholesterol. You can consume pure avocado fruit with the addition of walnuts or almond nuts.
- Use Turmeric as a Spice Cuisine
Turmeric is a type of traditional rhizome plants that will lower cholesterol. Turmeric is used to help lower cholesterol because it contains expectorant properties and protects heart health.
Turmeric will also protect the cholesterol wall from the buildup of bad fats. Turmeric is often used as a way to get rid of chicken pox naturally quickly and healthy foods for smokers’ lungs.
How to: Combine turmeric in cooking vegetables, cooking herbs, spices to cook meat and turmeric drinks and also turmeric herbs.
- Drinking Green Tea Every Day
Green tea is another type of black tea that can help lower bad cholesterol in the body. Green tea is obtained by reducing the process of foraging and drying in the process of fermentation of tea.
Green tea contains higher epigallocatechin-gallate compounds than black tea. This compound has a function as an antioxidant that can fight the presence of cholesterol in the body. In addition, green tea is also very good to help prevent cancer.
How to: Drink 2-4 cups of green tea to lower high cholesterol. However, green tea also contains high caffeine that can cause bad side effects to health and due to the excess of antioxidants.
- Consumption of Eggplant Vegetables
Many people do not like the taste of eggplant vegetable because it feels strange to the tongue. But it turns out that vegetables are often left behind can lower cholesterol quickly and naturally. Eggplant contains chlorogenic acid compounds that will work to bind bad cholesterol and increase the amount of HDL in the body.
In addition, the eggplant vegetable also contains excellent fiber to lose weight and prevent obesity. However, excessive consumption of eggplant vegetables for high uric acid sufferers will cause adverse effects. These vegetables contain high oxalic acid that is harmful to the kidneys and increases uric acid. The good side; eggplant vegetable can be a super-fast weight loss food.
How to: Eat eggplant vegetables in a healthier way that can improve the health of the body. To lower the cholesterol should consume as much as one to two times a week.
Basically, all kinds of traditional cholesterol drugs can work effectively for the body. But to achieve more effective results then you should also stay away from all bad lifestyle such as smoking, excessive consumption of fat and drinking alcohol. Living a healthy lifestyle would be better to help achieve a healthy and ideal body.
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